Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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AMRAP in 15 minutes
2 Rounds of:
50 Double-Unders
10 Pogo Jump Burpees
16 Shoulder-to-Overheads (135/95 lb)
Then, 2 Rounds of:
50 Double-Unders
10 Pogo Jump Burpees
12 Shoulder-to-Overheads (165/115 lb)
Then, 2 Rounds of:
50 Double-Unders
10 Pogo Jump Burpees
8 Shoulder-to-Overheads (195/135 lb)
Finally, AMRAP in the remaining time of:
50 Double-Unders
10 Pogo Jump Burpees
4 Shoulder-to-Overheads (225/155 lb)
6 Rounds for Total Reps in 23 minutes
1 minute of Rowing (for calories)
1 minute of Burpees
1 minute of Double-Unders
1 minute Rest
4 Rounds for Time
400 meter Run
10 Overhead Squats (95/65 lb)
10 Burpees
10 Rounds for Time
1 Clean-and-Jerk (115/75 lb)
17 Burpees
Buy-In:
58 seconds of Silence
5 Rounds for Time
10 Burpee Deadlifts (225/155 lb)
10 calorie Row
6 Rounds for Time
10 Sumo Deadlift High-Pulls (75/55 lb)
8 Kettlebell Deck Squats (35/18 lb)
6 Bar Facing Burpees
5 Rounds in 19 minutes
1 minute Chair Dips
1 minute Alternating Pistols
1 minute Burpees
1 minute Rest
For Time
118 Bar Facing Burpees
26 Squat Clean Thrusters (135/95 lb)
For Time
1,000 meter Row
Then 10 Rounds of:
7 Bar Facing Burpees
3 Thrusters (95/65 lb)
Then,
1,200 meter Med Ball Run (20/14 lb)
3 Rounds for Time
Buy-In:
25 Burpees
Then, 3 Rounds of:
10 Hang Snatches (115/85 lb)
20 Hand Release Push-Ups
50 Double-Unders
Cash-Out:
25 Burpees